Ponena za kuchita masewera olimbitsa thupi ndi kuchepa kwa thupi, pali njira zambiri zowonera momwe mukuyendera .
Apa pali kukula, ndithudi, komwe kuli kosavuta komanso kofikira, koma pali vuto lalikulu ndi scale. Tsoka ilo, lidzakugwiritsani ntchito nthawi zonse za zomwe mukupita patsogolo.
Mlingowo umayesa chirichonse-kusamwa kulikonse kwa madzi, kuluma kulikonse kwa chakudya, mafupa anu, minofu, ziwalo, mafuta. Palibe njira yosiyanitsira zomwe mukupeza (zomwe zingakhale madzi) kapena kutaya (zomwe, kachiwiri, zingakhale madzi).
Ndiko komwe kuyesera kwa thupi kumabwera. Kutenga miyeso yanu ndi njira yabwino yowonera chitukuko chifukwa mumadziwa zomwe zikuchitika ndi thupi lanu.
Mutha kuganizira, kunena, abs kapena mikono yanu koma ngati muli ndi malo ambiri kuti muwone, ndiye kuti mutha kudziwa kumene thupi lanu likutha.
Izi ndizofunikira chifukwa tonsefe timataya mafuta m'madera osiyanasiyana komanso mosiyana.
Kutenga miyeso yanu kumatsimikiziranso kuti mafuta akubwera, ngakhale kuti simutaya mafuta pomwe mukufunira. Zimatengera nthawi kuti thupi lanu liziyenda kudera lamakanili, kotero kuleza mtima ndi chinthu chofunikira kwambiri.
Zomwe Muyenera Kudziwa Musanayese Zomwe Mukuchita
- Valani zovala zoyenera kapena opanda zovala konse ngati mungathe.
- Imani ndi miyendo pamodzi ndi thupi mwatsatanetsatane pazitsulo zonse.
- Gwiritsani ntchito tepi yokhazikika, yosakaniza. Tepi yoyeza nsalu ndi njira yabwino kapena mungagwiritse ntchito imodzi yopangidwira thupi, monga MyoTape Body Tape Measure.
- Tengani miyeso yanu kawiri ndipo mutenge miyeso yonseyi kuti mupeze manambala anu omaliza.
- Osadandaula ngati mutaya ma inchi popanda kulemera . Ichi ndi chizindikiro chakuti mukungotaya mafuta ndi kupeza minofu, yomwe ikupita patsogolo kwambiri.
Mmene Mungatengere Zochita Zanu
Pazitsulo zonse, kukoka tepiyo kuti ikhale pamwamba pa khungu, koma siikakamiza khungu. Mukhoza kulembera muyeso wanu mu Khwerero iyi Pambuyo pa masabata onse 4 kuti muone ngati mutaya mafuta.
Ndilo lingaliro lalikulu kuti mutengere miyeso yanu chinthu choyamba m'mawa musanayambe kudya kapena kumwa chirichonse. Nthawi zonse mutayambiranso zochitika zanu, muzitengere nthawi imodzi, pansi pa zofanana kuti muthe kukhulupirira zotsatira.
Kuyeza Thupi Lanu
- Chiuno - Pezani chiuno chanu chachilengedwe kapena mbali yopapatiza ya torso.
- Njuchi - Ili ndilo gawo lalikulu kwambiri la ma glutes anu. Yesani kuyang'ana pagalasi mutayima pambali. Onetsetsani kuti tepiyo ikufanana ndi pansi.
- Chifuwa - Imani ndi mapazi pamodzi ndipo muwone molunjika ndikupeza mbali yochulukirapo pamtunda wanu.
- Mphindi - Imani ndi miyendo palimodzi ndikuyang'ana molunjika koma mutetezeka ndikupeza gawo lalikulu kwambiri la msolo wanu, nthawi zambiri pozungulira mimba yanu.
- Zida - Yimilirani molunjika ndi mkono wotsitsimutsa ndikupeza pakatikati pakati pa fupa la paphewa ndi mbali ya mkono umodzi.
- Ntchafu - Pakati pa pakati pa glutes ndi kumbuyo kwa bondo, kapena mbali yaikulu kwambiri ya ntchafu.
- Ng'ombe - Gawo pakati pa bondo ndi bondo.
Kusunga Zomwe Mukuchita Ngakhale Mukutaya Kulemera
Chinthu chimodzi chimene anthu akufuna pamene ayambitsa pulogalamu ya kulemera ndi kupangitsa mafuta kuchoka m'madera ena, koma khalani m'malo ena.
Mwachitsanzo, mayi sangakonde kutaya kukula kwa m'mawere koma akhoza kutaya zambiri kuchokera m'chiuno ndi ntchafu . Mwamuna angafune kutaya tayala yake yopuma , koma pitirizani kuyang'anitsitsa momwe iwo aliri.
Funso ndilo, kodi mungasunge madera ena pamene mutayika ena?
Tsoka ilo, sitingathe kusankha komwe mafuta amachokera. Kupepuka kwa malo , kapena kuchita masewero olimbitsa thupi kuti muchotse mafuta pamenepo, sikugwira ntchito kuposa kuyesera kusunga malo ena a thupi lanu mofanana.
Thupi lanu limatayika mafuta onse komanso malo omwe amamwa mafuta ochulukirapo.
Chofunika kwambiri ndi chakuti, simungathe kulamulira komwe mafuta amachokera, koma mukhoza kuyang'ana mthupi lanu ndi la makolo anu ndikupeza malingaliro abwino pomwe mumasungira mafuta ochuluka komanso kumene simuli.
Kufikira kwina, tonsefe timagwidwa ndi majini athu, koma sizikutanthauza kuti simungathe kusintha thupi lanu . Kuti muchite zimenezo, onetsetsani kuti muli ndi pulogalamu yonse yochita masewera olimbitsa thupi yomwe ikuphatikizapo:
- Cardio amachita maulendo 3-7 pa sabata
- Maphunziro olimbikitsa magulu anu amtundu uliwonse 2-3 pa sabata
- Zakudya zabwino zokhudzana ndi kalori zomwe zimakuthandizani kutentha makilogalamu ambiri kuposa momwe mukudyera
Tsatirani ndondomekoyi ndikulola thupi lanu kuti lichitepo kanthu. Zitha kutenga masabata kapena miyezi kuti ziwone zotsatira, kotero zimathandiza kuganizira zolinga zina monga kukhala wathanzi kapena wamphamvu.
Kodi Mumayesedwa Mwachibadwa?
Ambiri a ife timadabwa ngati miyeso yathu ndi yachibadwa kulemera kwathu ndi kutalika kwake.
Yankho lachidule kwa izi ndilo, kaya muyeso wanu ndi wotani, ndizofunikira kwa inu. Yang'anani pozungulira ndipo mudzapeza kuti aliyense ali ndi mawonekedwe a thupi ndi kukula kwake. Zimathandiza kudziwa mitundu yambiri ya thupi, yomwe imasankha kumene timasunga mafuta owonjezera.
Kwa amayi, timakonda kugwiritsa ntchito mawonekedwe a thupi:
- Apple - Munthu wooneka ngati apulo ali ndi mapewa akuluakulu komanso m'chiuno chochepa.
- Zoongoka kapena zamkatimodzi - Chojambulachi chimakhala ndi chiyeso cha m'chiuno chomwe chili pansi pa inchi 9 kuposa chiuno kapena chifuwa.
- Peyala - Munthuyu ali ndi ziuno zochuluka kuposa chifuwa.
- Chikwatulo - Mu mawonekedwe awa, m'chiuno ndi pachifuwa ndi zofanana ndi chiuno chochepa.
Akazi ena amadzifunsanso kuti m'lifupi lapafupi ndi lapafupi. Kachiwiri, mofanana ndi ziyeso zina zonse, kuchuluka kwa mapewa anu ndi kwabwino kwa inu , koma mwina osati kwa wina.
Kawirikawiri, m'lifupi la azimayi amazungulira pafupifupi masentimita 17. Ndiyeso kumbuyo kwa msana kuchokera pamwamba pamodzi mpaka kumzake. Kumbukirani kuti, kwa azimayi, mzere wa chiuno umakhala mbali yaikulu kwambiri ya thupi komanso amuna ambiri mbali imodzi ya mzere.
Kwa amuna nthawi zambiri timagawira mitundu ya thupi osati maonekedwe:
- Endomorph - Mtundu wa thupi uwu umakhala ndi mafuta apamwamba kwambiri, mafupa akulu, ndi kuchepa pang'ono kwa thupi, zomwe zimapangitsa kuti zikhale zovuta kuchepa.
- Mesomorph - Ndi mtundu uwu, munthu amakhala wovuta kwambiri ndipo akhoza kukhala ndi nthawi yosavuta kutaya mafuta ndi kupweteka.
- Ectomorph - Anthu omwe ali ndi thupili amayamba kukhala olimba ndipo amatha kukhala ndi vuto lolemera chifukwa cha kuchepa kwa thupi.
Ambiri a ife timapita kwinakwake pompano, koma kodi izi zikutanthauzanji kwa inu?
Kudziwa thupi lanu kapena mawonekedwe anu kumakuuzani komwe thupi lanu limasunga mafuta owonjezera. Kudziwa kuti kungachepetseni kukhumudwa kwanu ngati simutaya mafuta m'madera osamverawo nthawi yomweyo.
Malingana ngati mutaya mafuta kwinakwake , muli pa njira yoyenera.
Chiuno Chakumwamba ndi Kukula Kwambiri - Chifukwa Chiyani Sagwirizana?
Chinthu chimodzi chokhumudwitsa kwambiri pa kulemera kwake ndiko kugula zovala. Mukhoza kuyeza chiuno chanu tsiku lonse, koma pitani ku sitolo iliyonse ya donda ndikunyamulira nsalu zisanu zapadera zofanana ndipo zonsezi zidzakwanira mosiyana.
Pamene tikuyesera kuchepetsa kulemera , ambirife timalinganiza kulemera kwa thupi ndi zovala zina. Mwachitsanzo, pali mphekesera kuti ngati mutaya mapaundi 10, mumakhala mozama kwambiri.
Chowonadi ndikuti, miyezo iwiriyi siimagwirizanitsa, kotero palibe njira yodziwira kulemera kwake komwe munthu aliyense angafunikire kutaya zovala zazing'ono.
Chifukwa chiyani? Pali zifukwa zingapo zabwino:
- Palibe miyezo yomwe ilipo pakati pa opanga zovala - Tonsefe takhala tikukumana ndi vutoli pamene tili aakulu mu sitolo imodzi komanso kukula kosiyana mu sitolo ina. Ndicho chifukwa cha zomwe timatcha Zopanda Sizing - zomwe zimatsikira kuyika kukula kokongola pa zovala popanda kusintha miyeso.
- Matupi athu ndi osiyana - Mungatenge anthu asanu omwe ali ofanana mofanana koma ena amakhala ndi zidole zazikulu pamene ena ali ndi mapewa aakulu kapena ng'ombe. Izi zimapangitsa kukhala kosatheka kufotokozera momwe munthu aliyense ayenera kutayika kuti azikhala ndi zovala zing'onozing'ono.
Pofuna kuthana ndi izi, sungani izi ngati zigawo zosiyana chifukwa sizigwirizana. Ndizovuta kuti muchepetse thupi lanu popanda kusintha kwambiri momwe zovala zanu zimayendera.
Chinthu china - Sankhani pepala limodzi kuti muyende ndikuyesa masabata anayi kapena asanu. Nsapato musamaname!
Chifukwa Chakulemera Kwako Sichikugwirizana Nanu Nthawi Zonse
Chinthu china chodabwitsa cha kuchepa kwa thupi ndichoti n'zosatheka kutaya masentimita kuchokera m'thupi lanu popanda kutaya kulemera kwake.
Ichi ndi chifukwa china chimene chiwerengerochi chingathe kunyenga chifukwa, monga tanenera poyamba, icho chimalemera chirichonse ndipo sichingakhoze kukuuzani zomwe zimachokera kapena zomwe zikuchitika.
Izi zingakhale zokhumudwitsa ngati mukuyang'ana mzere ... mungamve kuti zovala zanu zikumasula kwambiri, nanga bwanji chiwerengerocho chikukhala ndi nambala yomweyo? Kapena zovuta, kukula?
Izi ndizochitika pamene mukupeza minofu. Mutha kutaya masentimita ngakhale kuti simukulemetsa ndipo ndizokwanira ngati mwawonjezera mphamvu zanu pazomwe mukuchita kapena mukuchita ntchito yatsopano yomwe imapangitsa thupi lanu kumanga minofu yowonda kwambiri.
Chinthu chachikulu pa izi ndikuti minofu imatenga malo ochepa kuposa mafuta kotero, pamene kukula kungakuuzeni chinthu chimodzi, zovala zanu zikukuuzani zina: Kuti mukuchepetsera pansi.
Ndicho chifukwa kutenga miyeso yanu kungakuuzeni zambiri kuposa kukula kwake komanso chifukwa chake zimapangidwira thupi , osati kulemera kwanu, zomwe zimakuuzani nkhani yoona. Pamene minofu imakhala yambiri, simungakhale ndi kanthu kena kalikonse.
> Chitsime:
> Whaley M, Brubaker P, Otto R, Malangizo a Armstrong L. ACSM Oyesera Kuyeza Zolemba . Philadelphia, Pa .: Lippincott Williams & Wilkins; 2006.